How can I lose more than two pounds per week?

DEAR DONOVAN,

What are some simple things that I can do, in my day-to-day routine, besides working out, to see results faster? I can only do an hour at the gym, probably twice weekly, and at home I will do some hill runs. But I want to see faster results than the two pounds per week weight loss that I’m currently seeing, and would want to know what else I can do. I drive a bus for a living and I am 6ft at 180 pounds. I want to get down to 150 pounds by August.

One to two pounds of weight loss per week is normally seen as safe and sustainable by most weight loss professionals. However, I must tell you that it is quite possible to lose weight at a faster rate in a safe manner.

That said, so far you seem to be focusing mainly on your activity/exercise for your weight loss. However, it should be noted that exercise is not as effective as your diet as far as weight loss is concerned.

A combination of diet and exercise is usually more effective than either exercise or diet.

That said, you mentioned that you are a bus driver and most of the day would be spent sitting and driving, which I am happy that you are getting in some exercise from doing so.

However, you can still look out for other ways to get in some more activity; for example, walking up the stairs instead of using the elevator. In addition, for short personal errands, you could walk instead of drive.

The idea is to burn more calories with exercise. At this point you have cut your calorie intake by about 1,000 calorie per day.

A reduction in calories of about 3,500 will result in one pound of weight loss.

You have roughly reduced your calories by twice as much and this is why you are getting two pounds per week. To get faster weight loss, some changes would have to be made to your diet.

I wish you had given me an idea of what foods you are presently eating. That aside, it should be noted that a reduction in calories from your food will speed up your weight loss providing that your exercise stays the same or is increased.

However, in the process of reducing your calories, I would suggest that healthy foods should be chosen over unhealthy foods. The aim of a weight loss programme should not be only to lose weight, but also to improve health.

I would also suggest that as a part of speeding up your weight loss that you do some portion control in the first two weeks of your programme. This just means that you cut your normal meal portions in half. For example, the size of dinner is now half of what it used to be. This will serve to reduce the calories and hence speed up weight loss.

However, the opportunity should also be taken to consume more fruits, vegetables, vegetable juice, and raw foods. In addition, I would suggest that you do a three-to-four days detox programme. This will serve to clean out the bowel and make the stomach flatter.

However, it should be noted that over time you will have to make changes in your diet and exercise programme in order to get continuous changes in your weight.

Good luck.

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.